The post Are You Getting Enough Vitamin D? appeared first on Spectrum Integrative Health.
]]>How much time do you spend outside during the week?
If you’re lucky, an hour or two when it’s nice out…on the weekend? Maybe even less when the weather is more extreme.
Most of us spend the majority of our time inside. When we go do go out, we’re either bundled up to stay warm or slathered with sunscreen to protect ourselves from damaging rays.
It is important to protect ourselves from the sun, but it is also extremely important to expose ourselves to the sun too. We need to be exposed for about 20-30 minutes every day to ensure we have enough Vitamin D.
According to research published in the Archives of Internal Medicine, people with the lowest vitamin D levels have more than double the risk of dying from heart disease when compared to those with the highest levels. If taking as a vitamin supplement; D3 is preferable to D2.
Getting outside and exposing your skin for 20-30 minutes a day during the middle of the day will give you an adequate amount of Vitamin D. If you expose yourself during the summer your body can store up Vitamin D for the winter months. Be aware that the darker your skin, the more exposure you may need to get to optimal levels. You can also consume it through certain foods. Good sources include oily fish like salmon, mackerel, sardines, egg yolks, or fortified foods like milk and orange juice.
Assists in brain function and development
Key to bone health and strength (particularly important in the elderly)
Muscle strength
Reduction of high blood pressure
Helps prevent multiple sclerosis
Prevents rickets
May help prevent cancer of the colon, ovaries, lung, kidney, breast and prostate, in fact, maybe all cancers
May help prevent rheumatoid arthritis
Helps regulate blood sugar
Reduces tooth loss in the elderly
Enhances mood, particularly with seasonal affective disorder (SAD)
0-12 months 400 IU (International Units)
12 months to 70 years 600 IU
70 years + 800 IU
While these amounts are recommended by the Institute of Medicine, it has been my experience that many people are so deficient that larger doses are necessary to get into the normal range and stay there.
20-30 minutes outside is the equivalent of 10,000 IU’s.
Most people can take vitamin D supplements with no problems. However, care is needed in a few situations. These situations include:
If you’re taking certain other medicines: digoxin for an irregular heartbeat (atrial fibrillation) or thiazide diuretics such as hydrochlorothiazide or bendroflumethiazide (commonly used to treat high blood pressure). In this situation, don’t take high doses of vitamin D. You should also have your digoxin level monitored more closely if you’re taking vitamin D.
If you have one of these medical conditions: primary hyperparathyroidism, Hodgkin’s or non-Hodgkin’s lymphoma, a granulomatous disease, kidney stones, some types of kidney disease, liver disease or hormonal disease, you should get advice from a specialist. Don’t take vitamin D if you have high blood calcium levels, unless under the care of your physician.
You may need more than the usual dose of vitamin D if you’re taking certain medicines which interfere with vitamin D. These include: carbamazepine, phenytoin, primidone, barbiturates and some medicines used for the treatment of HIV infection.
I recommend that you check with your doctor and get your levels checked. It’s a simple blood test called 25-hydroxyvitamin D or 25-(OH) D. Then, based on your results, take a supplement, expose yourself to the correct ultraviolet light or spend time outside daily for several months. After a couple of months, have your levels rechecked. If you are within normal range, (50-85 ng/ml), you may be able to cut back your amount of supplementation.
Many people take 1000-2000 IU’s daily to maintain health.
The professional staff at Spectrum Integrative Health is happy to evaluate your health needs and guide you in your quest for a joyful, healthful life! www.spectrumihealth.com, 678.691.0353
Cannell JJ, Vieth R, Willett W, Zasloff M, Hathcock J, White JH, Tanumihardjo SA, Larson-Meyer E, Bischoff-Ferrari HA, Lamberg-Allardt CJ, Lappe JM, Norman AW, Zittermann A, Whiting SJ, Grant WB, Hollis BW and Giovannucci E. Cod Liver Oil, Vitamin A Toxicity, Frequent Respiratory, Infections, and the Vitamin D Deficiency Epidemic. Annals of Otology, Rhinology & Laryngology Volume 117, No. 11. 2008.
Lipski, L., PhD. (2006). Digestive Wellness for Children. Laguna Beach, CA: Basic Health Publications, Inc.
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://articles.mercola.com/sites/articles/archive/2002/02/23/vitamin-d-deficiency-part-one.aspx
Zhang, R. N., D. (2010). Vitamin D in health and disease: Current perspectives. Nutrition Journal, 9(65).
Dr. Vicki is a Doctor of Science in Holistic Nutrition and a Licensed Clinical Social Worker with more than seventeen years’ experience as a therapist. She works with children and adults with ADHD, anxiety, depression and other neurological disorders.
Dr. Vicki combines her skills as a social worker with her dietary knowledge to educate clients about the benefits of treating mental health and neurological issues with nutrition and supplements. She combines traditional psychotherapy, nutrition education and body work in her practice, providing clients with a holistic approach to healing. Valuing both traditional and integrative medicine, she is a passionate believer in and teacher of the power of personal responsibility in health and wellness.
E-mail Vicki at [email protected].
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